What can you eat?

The main component of the diet are the eponymous proteins or also proteins. Animal products such as meat, fish, dairy products and eggs have a high protein content. But beans, chickpeas and lentils are also good sources of protein.

In addition, protein shakes and protein bars can be added to the diet. However, in order to achieve the goal of a diet to lose weight and reduce fat, less calories must be consumed overall than the body needs. Only then does it draw on its reserves.

Therefore, the chosen food components should not be too rich in fat. For meat, mainly lean products such as turkey, beef or lean pork should be used. The same applies to fish.

Here, varieties such as pollack or cod are particularly suitable. Tuna and salmon, on the other hand, are less suitable because they are very fatty. Low-fat varieties such as low-fat quark are also preferred for dairy products.

Carbohydrates should also not be completely avoided in a protein diet. However, only complex carbohydrates such as those contained in whole grain products should be chosen. A small daily amount of fruit is also important.

Light bread, rice, pasta and potatoes are not allowed. White flour products and sugary foods and drinks should be avoided as far as possible. Alcohol is also best avoided during the diet. On the one hand, alcohol also has many calories and on the other hand it blocks the breakdown of fat. In addition to protein-rich products, a lot of vegetables should be on the menu.

Nutrition plan

In the protein diet, there are a variety of possible dishes that can be eaten as long as you follow the basic rules of the diet. For example, the meals for one day could be chosen as follows: It is advisable to keep a diet diary and to note down all the food consumed and in the best case even to weigh it. That way you can keep an overview.

It can also be helpful to use an app that allows you to record the meals you have eaten in a short time.

For breakfast, an omelet without egg yolk (as it is very rich in fat and carbohydrates). Alternatively, a protein drink is a good choice.
Lean meat or fish can be eaten for lunch. As a side dish, vegetables can be served, which are steamed in the best case.
A home-made strawberry yoghurt for dessert is allowed.
For dinner, a vegetable pan with a beef rump steak can serve and, if necessary, be supplemented with a protein shake.

For good recipes for the protein diet there is a variety of possible offers to fall back on. On the one hand one can procure oneself over Internet free of charge whole nourishing plans with protein-rich food. Who would like to have gladly a cook book, can likewise fall back to numerous different works.

Here one should take oneself in peace different books to the hand and also pay attention, which prescriptions appear responding. Only if you are also confident to prepare them regularly and the recipes also from the selection of ingredients promise, a purchase makes sense. If necessary, you can also get advice from the bookseller.

An alternative source for recipes is also offered by various magazines. Here, too, recipes that motivate people to recook should be preferred. In addition, there is a variety of different apps that provide entire databases of recipes.

Often these offers are even free of charge. In some cases, it may be worthwhile to pay for these services after individual consideration. This topic might also be of interest to you: Protein powder